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WOD: Wednesday the 15th April 2015

CrossFit Class

Warm up

Here early? Row 1km (moderate pace)

then we will spend some time using balls/rollers etc to loosen up the traps and pecs. The mobility drills we will show you should be completed most days, especially if you shoulder mobility is average.

Strength

Press 3×5

*Start at 75% and add 1kg each week

Conditioning

10-15-20-25 for time of:

Push press 40/30kg

burpees

*15min cut off

Comp group

Weightlifting

2 clean and jerks @ 80% of 1rm

-Rest 1:00

EMOM for 5min

1 clean and jerk @ 85%

-Rest 1:00

EMOM for 3min

1 clean and jerk @ 90%

Record misses. Focus and nail your lifts.

Strength

Press

10-8-6-4-2 –rest 2min

*Start at 80% of 3rm and build each set. We will do this for 3 weeks. Each week goal is heavier. If this % to heavy for first set drop it back. Add as much weight as possible.

Conditioning

12min AMRAP of:

3 HSPU

3 T2b

6 HSPU

6 T2b

9 HSPU

9 T2b

etc…

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on Tuesday, April 14th, 2015 at 5:30 pm and is filed under CFMSD Workout of the Day.
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